Rowing WOD 3/14/15: 15min Pyramid and 12min Castle – Post Splits and Distances

Rowing WOD:

Happy St. Patrick's Day from Thor, Terese, and myself! Renegade Rowing Team Sign Ups!

15′ PYR30 (Pyramid @30s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@26s/m, 28, 30, 28, 26**, 24)

  • Post Split @30 and Split @26** after Ratio Shift

6′ Mobility: Couch Stretch, Pigeon Stretch, Posterior Chain Floss

12′ CAS26

2′, 2′, 2′, 2′, 2′, 2′ (@24s/m, 26**, 24, 26**, 24, 26**)

  • **Target split at 26s/m comes from Split @26 after Ratio Shift in PYR30
  • Post Splits for each 2′ segment @26

I hope you all enjoy your St. Patrick’s Day weekend and you’re ready to celebrate the official day next week by wearing something green and working hard!  The focus of today is maintaining power with Rhythm and Ratio.  If the stroke rating goes up, the split should go down.  Fight to stay long and have ratio on the recovery.

Give us your best and share your results and experience to comments!

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